The number of obese children between the ages of 12 to 19 has tripled since 1970, according to the Trust for America's Health. As a teenage girl, you need to eat the right number of calories to maintain a healthy weight, gain weight or lose weight, if recommended by your doctor. Eating healthy, nourishing foods and getting enough exercise enables you to participate in the activities you enjoy, and may help you feel more positive about yourself.
Calorie Needs
Your caloric needs vary based on several factors, including your age and how active you are, according to the U.S. Department of Health and Human Services. There are three different calorie levels based on age and activity level for girls. A young 13-year old girl with a sedentary lifestyle needs 1,600 calories a day, a girl with a moderately active lifestyle needs between 1,600 and 2,000 calories a day, while an active 13-year old needs between 1,800 and 2,200 calories a day. Between the ages of 14 and 18, teen girls need between 2,000 to 2,400, depending on activity level.
Factors
When calculating how many calories you need, consider not only your age and activity level, but also the types of activities you do. An active lifestyle means that you walking at least three miles each day at a moderate pace, according to the Dietary Guidelines for Americans. If you participate in sports such as running, soccer or gymnastics, you need to eat even more calories to compensate for your greater level of activity.
Nutrient Guidelines
The Office on Women's Health recommends using the Food Pyramid to determine how much of each type of food you should eat. If your doctor determines you should be eating a 2,000 calorie a day diet, select the proper amount of foods from each group on the pyramid. Begin with eating 6 oz. of whole grains in the form of fiber-rich cereal, whole wheat bread or buns, brown rice or oats. Eat green, orange, starchy and leafy vegetables to meet your 2 1/2-cup requirement. Beans and peas count as a food from the protein and vegetable group, and can be part of your 5.5 oz. Choose from melons, apples, bananas or your other favorite fruits when eating your 2 cups a day. If trying to cut calories to lose recommended weight, eat 3 cups of lower fat milk choices. Limit fats to 6 tsp. per day.
Steps to Eating Healthy
If you need to adjust your calorie level, begin slowly by cutting back on the amount of chips, fried foods and candy you may be eating. Sometimes, just eliminating those empty calories will put you in the right calorie range for your age and height. Be cautious when eating fast food, and make better choices such as grilled meats instead of fried, opting for salad or fruit instead of French fries and drinking water or milk instead of soda. Be more active each day, either by walking with friends or joining an exercise group at school.
Considerations
Consult your doctor or nurse on both diet and exercise issues. Remember that eating the right foods can help you stay active now, but can also help you develop lifelong healthy eating habits. If part of your teenage lifestyle involves eating as a vegetarian or vegan, ask your doctor if you should take a supplement to be certain you are getting enough iron.
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